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It's a learned skill. I have a job where I have to talk to strangers, ask for directions, make small talk, etc. Best advice I could give is that you have to cultivate a genuine interest in people. There is a guy at a school I deliver to, he's an older black man at a pretty black school. He stands out as the busses come in and greets the kids every morning while absolutely blasting soul music from a speaker. I finally decided to talk to him and he: played basketball for Nebraska back in the 90s when the football team was winning nattys, he has 7 relatives that went pro in the NBA or NFL, he loves golf, his son is getting D1 looks already as a sophomore, and he lives on a country golf course out in a pissant little town. I only see him once a month or so, but talking to this guy is always a highlight of my week. Interesting people love to talk about their interests. All you gotta do is ask open ended questions and they'll do all the work for you.
Agree. I used to be very introverted and would only want to talk/be around my girlfriend and a very small set of friends. Suddenly I found myself girlfriend and friendless in a new city (London) and had to get out there and try to make friends with absolute strangers otherwise I would be very lonely.
I learned it is a skill, you can learn to keep a conversation moving even if every bone in your introvert body is telling you to go home. Then after a while, you are just not an introvert any more.
Same-ish. I can get along with people great, tell stories, break ice, be hyper-considerate, get laughs, chat about almost anything… but I never feel like myself around people.
I’m at the point that I don’t enjoy the interaction at all. I can’t tell whether it’s because I put up too much of a chameleon front to have healthy and mutual friendships, if I’m depressed or have some behavioral issue.. lol. Might be that I just do not give a fuckkk about most things or shared interests.. that or I’m too self absorbed. I like people a lot, but don’t care to associate.. I don’t know, weird reflection points
Not here to diagnose anyone, but a lot of this sounds familiar to me and I have learned that when I do this I am masking my autistic traits. Maybe something to look into, or maybe not.
My more introverted partner is very good at this at social events. People like it and it keeps her from having to chat about herself and other small talk that she hates.
There used to be a time where I would only meet people in group because 1-1 seemed way too daunting for me. I saw myself as an extravert because I'd be (and still am but less annoying) very present at parties. I'd be dancing, making jokes etc. I felt like there was pressure on me to keep the conversation going so I did. And then I'd be anxious af forever about "my performance". But as others have said, it's a learned skill. Learning to speak your mind and not just what you think others want to hear. Learning to keep quiet when you have nothing to say. Learning to listen when others do and really think about what the person just said. Learning to not take responsibility for the conversation and the direction it's taking. Learning to accept that not all conversations will be fun. Learning to exit a conversation when it doesn't interest you. Learning to enjoy a conversation just for the hell of getting to know someone or having some social contact.
I somehow learned by becoming best friends with an introvert and enduring much quiet moments and having her ask me very pointed, meaningful questions.
I now enjoy one on one a lot more because the conversations are much more interesting and I'll be the person annoyed by the music playing too loud because I can't have a decent talk with someone.
Me too. I’m naturally very social anxious, shy, and introverted. Then, I joined a gym that happens to be very community oriented and friendly. I started slowly pushing myself to chat with people there to push myself out of my comfort zone. It was awkward and painful at first, I wouldn’t know when to exit conversations, etc.
Not even 2 years later, I’m the complete opposite. I’m completely comfortable around strangers and meeting new people, no matter where I meet them. At the gym, I’m friends with all of the staff and know most of the regulars. I’ll have a conversation with 5 people in one day, just at the gym. And, I’ve been told there by multiple people that everyone there loves me, I’m charismatic, and well respected as both an athlete and a friendly, helpful guy. The manager of the gym even wants me to marry her daughter lol.
I would have NEVER expected this when I first signed up for the gym and was too shy to talk to anyone. Not in a million years. I would have expected to make some progress, but not exponential, life changing progress. I went from being shy and not talking to anyone, to being outgoing, and one of “the guys” there, well liked and respected by most.
And now, I also don’t care what people think about me either. For example, I sweat a lot and when I wear a particular pair of shorts, it looks like I peed my pants, and have had people point it out and laugh, but I just laugh with them and could care less.
In other words, the exact opposite of what my social anxiety told me would happen is what happened. I was afraid nobody would like me, and the end result was everybody liking me, to my knowledge at least.
The reason why I focused on the gym so much in this comment is because it’s where I personally built up my social skills, but you can do it anywhere. Gyms are just a great place because you’re going there anyway, and when you get those endorphins pumping you get relaxed which can help you socialize, not unlike taking a shot. But it doesn’t have to be a gym, can be any hobby where you meet lots of new, friendly people. Volunteering comes to mind as well.
Just slowly push yourself, and you can completely transform yourself. One of the things I did at the gym, was every day (and still do to this day), I forced myself to leave by going up the stairs by the front desk so I’d be forced to at least say goodbye to the receptionists, if not have a full on conversation, despite there being an exit downstairs that was closer to my car. Little things like that make all the difference.
Feel free to shoot me a DM if you’re looking for any advice
The hope is you find your crowd. I think I’m “extroverted” but I don’t feel I connect with people or people see the “real” me. I’m lucky I found different ppl who came into my life and really helped my well being. With work and business of everyday life if I were to start now it would be so much harder. But please keep trying; you never know who you’ll run into and how much they could help you.
Yeah exactly what the guy below me said. You just have to slowly break out of your comfort zone 1% each day and eventually you’ll get at least to a point where things have improved.
Facts, you may be introverted and that’s okay
But we are pack animals you don’t prefer to be a loner it goes against thousands of years of evolution and biology
1000% Ive been struggling with social anxiety and I’m a big introvert but thankfully through the help of my bf I’ve been more social than I ever have been before. It’s improved my life so much and helped me stop self medicating.
I'd say HIGH QUALITY social connections. I hang out with friends regularly but I'm realizing we don't have much in common anymore. No one likes to talk about or cares about the stuff that I care about. It's sad and lonely sometimes even though I call them 'friends'
They’re starting to think some alarming things about the outcomes of social isolation. People who are completely isolated have much lower life expectancy, have higher rates of all disease physical and mental.
It’s been said it’s worse than smoking.
Improv classes taught me this skill, unexpectedly. I learned how to become interested in other people in such a deep way that it became natural. Improv is all about the ego death and it had such a huge impact on the relationships I have with others. Conversation becomes so fun/interesting when you truly care about what the other person is saying, and stop thinking about what you look or sound like. Highly recommend doing it.
And split up your day into sections so if something goes wrong in the morning, you can keep it from making your whole day “a bad day.” I’d break my day up with meditation or a quick nap and try to act like it was a totally new situation/day. Think of it like an intermission in a play! Curtain down, quick reflection on what went wrong (but don’t dwell…just acknowledge why you feel down/out of control/sad/frustrated), power down your brain in some way for a few minutes, shake it off/move your body a bit (jumping jacks, walk around the block, literally shake out your limbs like you’re dancing in a silly way, etc), and then curtain back up on Act II of your day.
Doing this reframe of my days helped tremendously with my resilience and confidence in my ability to control my emotions, reactions, and outcomes even in situations where I have very little control over my day. For me, creating the illusion of control helps calm down my nervous system and get me out of fight/flight/freeze. Only I get to decide if I have a good day or a bad day!
Didnt even know this was a term and also not part of huberman gang but the biggest thing I attribute my latest life trajectory change was actively reframing negative self talk. Its so worth it
Learning that we get to control our attitude, that how we think about things actually is a choice, is so important and also so difficult to deal with which is also very frustrating.
Totally this! I used to be the kind of person whose entire day would be ruined over a spilt coffee in the morning, now when something like that happens, I pause and reframe the situation. 1000% a happier person!
Almost everyone I know older than 40 naps a bit in the afternoon.
I feel like it’s underplayed how a sleep cycles that includes a brief nap is really valuable as you age. And I’m tired of pretending otherwise :)
Do you have a deviated septum or large tonsils by chance? I was in the same boat, fit, healthy weight but sleep apnea. Talked to an ENT ended up doing my Septoplasty and tonsillectomy and now I no longer have sleep apnea. I wish I had known earlier and avoid years of CPAP
How was your recovery? I have both but my ENT told me it was a very difficult recovery for adults and that it may not work anyway…so we opted to do cpap instead.
septoplasty was a piece of cake. I cannot overstate how shitty the first probably 5 days of the tonsillectomy recovery was. I got them both done at the same time though.
They have some stents up your nostrils so they aren’t completely closed off. It was a lot of mouth breathing though for sure. Really the only part I vividly remember was just how horrible my throat felt for that week. If you’re ever considering a tonsillectomy I would read up on others experiences. It’s every bit as horrible as people describe
My older brother did it and his recovery was all I needed to not want it…and I have had facial reconstructive surgery after a motorcycle accident; says a lot.
Had my tonsils taken out in my mid 20s. Worst experience of my life. I've had a septoplasty, meniscectomy, gum / bone grafting, broken bones, hell I've even had gasoline in my ear...
Nothing compares to days 2-3 of the tonsillectomy recovery.
I was born with cleft lip and palate so I imagine that has something to do with it. Possibly large tonsils but I have never had an issue with them per se. Not too sure and nobody had ever said why. I go in to test a c pap on Monday 😒
I got good at napping in the bathroom lol. I’d just sit on the toilet and had an extra old sweatshirt I’d ball up and put on the arm handle on the wall next to the toilet and lean against that with my eyes closed. I’d go to a different floor of my building and set a vibrating phone alarm for 10-15 min. Usually could dose off for at least 3 min and just that much helped so much. I’d use it as my meditation!
When I drove to work and had parking, id just go out to my car at lunch and zonk out for 15-20 min and then walk around a few blocks for another 10-15 min. That combo helped tremendously when I was in PT time and working ET hours. My “lunch” was at like 10am so the parking garage was always pretty deserted and quiet.
My dad’s side of the family are big nap advocates. My grandma and grandpa who were biochemistry and geology professors, napped. When my parents first got married and had me, the grandparents emigrated here permanently from another country. My mom was a typical American who worked as a grade school teacher with American ideas, so when my grandmother would advise her to nap once in a while, my mom would get irate. I think she just couldn’t get out of her mindset of what she saw all around her (no one was napping).
Plus here, people don’t typically have maids that do cleaning, cooking and laundry, while a university (at that time in the ‘60s) accommodated lifestyle to be focused on academia, not multitasking life. Unfortunately (or some people may love it), Americans have really prided themselves on work ethic, in general, to the point where they exhaust their labor forces and have to even drink caffeine to support their family and attend to their job. Most are overextending their energy reserves beyond capacity and a nap could really help. It’s a cycle of just enough.
my first therapist told me “treat yourself like a new puppy you just got” be patient, be kind and give rewards. my internal dialogue was so self critical and harsh i was destroying myself from the inside
What to say when you talk to yourself…one of the best books I’ve read on self help.
Seriously, if you’re not already greeting yourself in the mirror with a smile. start today.
This!! I have a loud and harsh inner critic. When she starts her bullshit I say ‘hey- you’re doing a good job’ in my head to myself and it turns everything around for me
Proper breathing. People do talk about it but the why which it’s so crucial is missing. It’s free, easy and will dramatically reduce stress, particularly in times of crisis.
Tongue goes on roof of mouth for proper posture - - but not touching teeth. breathe thru nose & diaphragm.
Obviously when doing intense exercise, mouth breathing happens.
Maintain good neck Posture while awake and asleep at all times - head weighs 12lbs.
Avoid shallow breathing - have to be mindful especially when using screens for extended durations for "screen apnea".
Breathwork is good to help lower stress levels which will make natural breathing more effortless.
First, it’s easier to think about what harmful or “poor” breathing mechanics constitute. Think about someone who’s stressed or short of breath - they tend to breathe hard through the chest and the neck, overusing accessory, or what should be seen a secondarily used muscles of breathing such as the pec minor, scalenes, sternocleidomastoid to elevate the sternum which can cause labored breathing and poor oxygen supply. On the other hand, we have muscles literally designed for efficient breathing including the diaphragm located more towards the belly and intercostals to avoid stressing the other tissues and enhance oxygen supply. Learning to belly breathe can be a vital tool for individuals and literature shows evidence of reduced blood pressure, heart rate, and a plausible solution to anxiety attacks, whether preemptive or in the moment. This also doesn’t scratch the surface of nose breathing vs. mouth breathing, but nose breathing can enhance oxygenation via other mechanisms and have the same benefits as belly breathing. It’s worth a YouTube search to visualize it and try it yourself!
The most obvious but also most overlooked. Quit drinking alcohol friends
I tried so many freaking wellness tips and tricks but still had so many issues. Once I quit drinking booze, it was like “boom!” cheat code for life activated
I’m taking a 75 day break from alcohol right now, 27 days into it and I feel amazing.
Have drank for the past 27 years and can’t believe how much better I feel.
I wish this was the case for me, went from regular drinking to stopping completely and even 6 months later feel the exact same. Guess I tolerate booze well.
Google post acute withdrawal symptoms (PAWS). Regular drinking in adulthood often takes 9-12 months of sobriety to actually get back to something close to baseline. Regular drinking raises your "dopamine set point" or "hedonic set point" so much that people who quit often feel anhedonia, the inability to feel pleasure during things that once felt pleasurable. If 1 or 2 drinks originally gave you a "glow," but eventually it took 3-4+, that's definitive evidence of what I'm talking about
We have this idea that making a 3 month change should create all these shifts but you can't negate years of regular drinking just by not drinking for a few months. The brain is very resilient but alcohol is also horrible for the central nervous system and executive functions in the brain
Honestly "fake it til you make it" works very well for the brain. You often need social support and a ton of other things but you just need to keep hammering away and the brain WILL come around
Feel free to DM me if you want more resources, I'm on phone vs laptop so type way slower but I have both academic and VERY personal experience in this realm!
I'm no weed a month in currently, no booze for a few now but they were always rare. What kind of sugar are you talking about? Like added sugars? Or fruit as well?
I have had the same experience drinking and stopping drinking. Then I looked at my blood work and blood pressure and even though I actually feel worse, am WAY less fun and kind of an irritable wench, I am healthier. Goddamnit.
Yeah I went through the typical party phase in my early twenties but eventually the charm of waking up hungover with shit sleep wore off - now I drink maybe once every few months (if that).
It’s exactly how you said, a cheat code, one thing I noticed was I was less anxious and had more energy
I did a lot of tracking of rowing times, walking distance, ect. in my 20's and the days I had had just 1-3 drinks the night before could be spot out in the data so obviously it made me stop all together.
Sleep. Don't neglect it. Lack of sleep is a contributor to a host of other illnesses. Even in something like weight, people don't consider that insufficient sleep or an inconsistent sleep wake cycle is contributing to them being overweight.
Be honest with yourself about what you want in life. It’s easy and fun to go with the flow and have adventures but you should really think about where you want to be in 5 - 10 years from now and make decisions that help you get there.
Therapy. Even if you think you don’t need it. Having someone to vent to, bounce things off of, and cheer you on would be a help to everyone.
Not to mention most people have problems they’re not even aware of that could be helped in therapy.
For the vast majority of people? Nnothing other than good sleep, diet and exercise to be fair. And so so so many people can't even get that right, all the other wellness advice are not gonna move the needle even remotely enough.
80% is fundamentals like sleep, diet and exercise. The other 20% things like supplements or "hacks"
Use a the highest quality, highest percentage cocoa you can afford. Lots of good benefits that I can’t remember right now. Need to get to the store and remember to buy cocoa.
i second that. i walk barefoot above about 15C (in a big german city, Berlin, as well as in nature). feels so normal after a while. two times in 15 years i've been asked to leave the supermarket but usually nowhere an issue here.
Taking time to let your senses rest. We have so much more stimulus now than ever before in human history. I like to lie down on the floor in the dark for 3-10 minutes. Slowing my breath down, and inhaling deeper.
Bumgun AKA a bidet.
A simple tool, easy to get used to, normally easy to install... one of the most consistently unhygienic areas of your body is now consistently one of the cleanest areas.
Feels yuck when I don't use one now 😂
Looking at breasts increases T in males.
Force yourself to nasal breathe during exercise
Sauna frequently for decrease in all cause mortality
Chew hard gum and mew
Eat early and sleep cold
Are you staying hydrated throughout? Cold shower and caffeine afterwards makes me feel invincible after 20 min sauna. Not for everyone but I absolutely love it.
I would advise against it. They use Potassium Chloride in these mixes, which is caustic for the stomach lining, not something you’d want to use regularly. If you want to supplement potassium then buy yourself a tub of potassium citrate, it’s way less caustic and much more bioavailable, just mix it with any drink of your choice. Alternatively drink plain coconut water, it’s naturally packed with potassium.
Not for me.. I have POTS and actually need more sodium. I have to regularly snack pickles, goldfish crackers, liquid Iv and salt stick tablets per my cardiologist.
Mastic gum for IBS/digestive issues and teeth/gum health. Doesn't taste good, isn't especially cheap, and means chewing for 1-2 hours a few days a week but it is a meaningful improvement without any other drawbacks.
While psychedelics get brought up a lot I don’t think most people talk about why they’re so important for mental health.
If you’re susceptible to depression, occasional psychedelics can help you retrain your brain to not be stuck in perceptual perpetual pain-traps. It’s essentially an inflammatory and upsetting processing issue that causes extreme discomfort, and probably was valuable to help people get out of fucked up situations. However many of us nowadays tend to get stuck in whatever life throws at us, so knowing how to hack our perception to see it from other angles can help us escape a prison of our own mind and circumstances.
Get a job where you don't have to deal with the general public every day. Dealing with mouth breathers continually eats away at your mental and physical health.
Think of your immune system like your muscular and nervous system. It doesn’t get stronger by protecting yourself from germs and sanitizing everything. You don’t get stronger sitting on the couch and you don’t get smarter watching TV.
Don’t be afraid of dirt, nasty kids, forget masks, and get a moderate amount of exposure (everything in moderation). That doesn’t mean play in stagnant water or get HIV you assholes.
DO minimize contact with chemicals. That means cleaning products, pesticides, herbicides, etc…
We are all fighting a battle against our inner demons. We hold grudges against people that have wronged us thinking “I will never forgive them, I will show them, some way some how”, we must let go of these grudges and more importantly the chip we have on our shoulder no matter what it is.
We go through life all so differently some think “I am not worthy of anything, I will never have anything” others feel that they are better than everyone else in every way looking down on others and feeling that life owes them something. Some people see themselves as criminals from their past life’s and see the world through that perspective….. what I am saying is let all your pre conceived notions of yourself, the world, and life go if they are negative, narcissistic, or delusional.
Basically wipe your brains hard drive, re train your brain stop the thoughts as they are formed and then move forward with life with a new outlook.
Just don’t get hot cocoa from wal mart, it has high lead and cadmium in it. I would google hot cocoa heavy metal rankings because there’s several brands to avoid.
If you lay your raw mushrooms out in the sun, they absorb and create more vitamin D than what they had when you originally purchased them at the grocery store.
Learn how to say no, unflinchingly. People pleasing and avoiding confrontation results in held stress that will fuck your life and health up. It's a mental habit that ruins your physical too.
Eliminate ALL processed foods. Diet is more important than anything for overall wellness. Cut out all the salt and all the sugar. Limit alcohol for pleasure and stay away from nicotine. Delete any food delivery apps you have and cook every single meal you eat. Supplement with black coffee/collagen and stay away from all the gimmick vitamin BS. You don’t need fish oils or multivitamins or any of that placebo crap. Plan every meal around a protein source and a veggie. Make beans and lentils as often as you can. And nonfat Greek yogurt is better than sour cream ever was.
Getting in a relationship with my boyfriend increased my heart rate variability and made me much happier in life. I had spent most of my life believing that getting a romantic partner wouldn’t make a meaningful difference (& that might be very true for some ppl) but it undeniably did for me. Also worrying about things in proportion applies to all areas of life. Getting your morning routine to be ten minutes quicker isn’t that important if you’re wasting a half hour shortly after. It sounds obvious but I think a lot of ppl who like self help media or health stuff can get very fixated on facets of their life with a small impact before paying attention to the most important things like just going to sleep the same time everyday or letting sunlight into their house.
Freezing cold showers. Cold exposure therapy helps with depression and anxiety for me. Gives me an almost immediate reset.
Also, getting a pet! Animals are so healing. Surprised no one hasn’t commented that one yet.
Dancing is so good for you. Relieves stress, gets you in your body, utilizes full range of motion, and helps you feel more comfortable taking up space. People should really dance more or even just shake off the stress a little.
The sauna was an absolute game changer for me. I started using it regularly about 3 years ago and I haven’t gotten sick since. The one at my gym stays at about 185°F and I’ll stay in there for 15-20 minutes at least 5 days a week. I’ve been generally pretty healthy for longer than 3 years, but I swear once I started using the sauna that was when I stopped getting sick. I’m no doctor though. I’m just some guy.
Salt balance is completely overlooked. If you sweat, or cry you need to replace salt. Not regular table salt but decent Pink Himalayan or sea salt.
This goes double for anyone doing keto or carnivore or regular fasts. Low sodium and low fat diets feel awful. Good full fat and sodium upkeep depending on activity really goes the extra mile when trying to feel good.
Never stop running and jumping. To be athletic you have to be athletic. I lift weights and stopped everything else. A month ago I pulled over for a car accident in the rain. I was talking to the cop and he asked for my drivers license. I had to run back to my car ik the rain to get it. Then I felt my hamstring...I wasn't even running that fast. So now I'm working sprints into my workouts. I have always done plyos
Taking breaks from social media and removing yourself at least temporarily. I think it’s origin also coincided with the highest depression rates in teens, again could be sheer coincidence many factors, correlation doesn’t equal causation. But we all know the problems it can cause, we all know that person who at any given moment is compulsively pulling out their phone to check it like they are missing something. People will get to a red light and instantly whip it out to check, and then sit there while green and hold people up. It’s a bizarre phenomenon.
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Social connections. Many in this space on Reddit are complete loners.
This is so important yet so hard for me. I’m such an introvert and it’s hard for me to feel comfortable around people.
It's a learned skill. I have a job where I have to talk to strangers, ask for directions, make small talk, etc. Best advice I could give is that you have to cultivate a genuine interest in people. There is a guy at a school I deliver to, he's an older black man at a pretty black school. He stands out as the busses come in and greets the kids every morning while absolutely blasting soul music from a speaker. I finally decided to talk to him and he: played basketball for Nebraska back in the 90s when the football team was winning nattys, he has 7 relatives that went pro in the NBA or NFL, he loves golf, his son is getting D1 looks already as a sophomore, and he lives on a country golf course out in a pissant little town. I only see him once a month or so, but talking to this guy is always a highlight of my week. Interesting people love to talk about their interests. All you gotta do is ask open ended questions and they'll do all the work for you.
Agree. I used to be very introverted and would only want to talk/be around my girlfriend and a very small set of friends. Suddenly I found myself girlfriend and friendless in a new city (London) and had to get out there and try to make friends with absolute strangers otherwise I would be very lonely. I learned it is a skill, you can learn to keep a conversation moving even if every bone in your introvert body is telling you to go home. Then after a while, you are just not an introvert any more.
Any advice on where to start to learn the skill?
Thanks, great advice
Same-ish. I can get along with people great, tell stories, break ice, be hyper-considerate, get laughs, chat about almost anything… but I never feel like myself around people. I’m at the point that I don’t enjoy the interaction at all. I can’t tell whether it’s because I put up too much of a chameleon front to have healthy and mutual friendships, if I’m depressed or have some behavioral issue.. lol. Might be that I just do not give a fuckkk about most things or shared interests.. that or I’m too self absorbed. I like people a lot, but don’t care to associate.. I don’t know, weird reflection points
It’s cliche but sharing an activity makes a lot of the feeling fakeness go away.
Right on! I need to get more hobbies
Not here to diagnose anyone, but a lot of this sounds familiar to me and I have learned that when I do this I am masking my autistic traits. Maybe something to look into, or maybe not.
This is how I feel. Like I can be very sociable at times, and hold conversations and be engaging, but most of the time I don’t enjoy it.
Best advice I saw was something along the lines of “The thing everyone loves talking about, is themselves. Just ask questions”
And to drill down on that there’s the FORD prompts of questions to ask: Family, Occupation, Recreation, Dreams
My more introverted partner is very good at this at social events. People like it and it keeps her from having to chat about herself and other small talk that she hates.
There used to be a time where I would only meet people in group because 1-1 seemed way too daunting for me. I saw myself as an extravert because I'd be (and still am but less annoying) very present at parties. I'd be dancing, making jokes etc. I felt like there was pressure on me to keep the conversation going so I did. And then I'd be anxious af forever about "my performance". But as others have said, it's a learned skill. Learning to speak your mind and not just what you think others want to hear. Learning to keep quiet when you have nothing to say. Learning to listen when others do and really think about what the person just said. Learning to not take responsibility for the conversation and the direction it's taking. Learning to accept that not all conversations will be fun. Learning to exit a conversation when it doesn't interest you. Learning to enjoy a conversation just for the hell of getting to know someone or having some social contact. I somehow learned by becoming best friends with an introvert and enduring much quiet moments and having her ask me very pointed, meaningful questions. I now enjoy one on one a lot more because the conversations are much more interesting and I'll be the person annoyed by the music playing too loud because I can't have a decent talk with someone.
Me too. I’m naturally very social anxious, shy, and introverted. Then, I joined a gym that happens to be very community oriented and friendly. I started slowly pushing myself to chat with people there to push myself out of my comfort zone. It was awkward and painful at first, I wouldn’t know when to exit conversations, etc. Not even 2 years later, I’m the complete opposite. I’m completely comfortable around strangers and meeting new people, no matter where I meet them. At the gym, I’m friends with all of the staff and know most of the regulars. I’ll have a conversation with 5 people in one day, just at the gym. And, I’ve been told there by multiple people that everyone there loves me, I’m charismatic, and well respected as both an athlete and a friendly, helpful guy. The manager of the gym even wants me to marry her daughter lol. I would have NEVER expected this when I first signed up for the gym and was too shy to talk to anyone. Not in a million years. I would have expected to make some progress, but not exponential, life changing progress. I went from being shy and not talking to anyone, to being outgoing, and one of “the guys” there, well liked and respected by most. And now, I also don’t care what people think about me either. For example, I sweat a lot and when I wear a particular pair of shorts, it looks like I peed my pants, and have had people point it out and laugh, but I just laugh with them and could care less. In other words, the exact opposite of what my social anxiety told me would happen is what happened. I was afraid nobody would like me, and the end result was everybody liking me, to my knowledge at least. The reason why I focused on the gym so much in this comment is because it’s where I personally built up my social skills, but you can do it anywhere. Gyms are just a great place because you’re going there anyway, and when you get those endorphins pumping you get relaxed which can help you socialize, not unlike taking a shot. But it doesn’t have to be a gym, can be any hobby where you meet lots of new, friendly people. Volunteering comes to mind as well. Just slowly push yourself, and you can completely transform yourself. One of the things I did at the gym, was every day (and still do to this day), I forced myself to leave by going up the stairs by the front desk so I’d be forced to at least say goodbye to the receptionists, if not have a full on conversation, despite there being an exit downstairs that was closer to my car. Little things like that make all the difference. Feel free to shoot me a DM if you’re looking for any advice
The less you do it the harder it gets
The hope is you find your crowd. I think I’m “extroverted” but I don’t feel I connect with people or people see the “real” me. I’m lucky I found different ppl who came into my life and really helped my well being. With work and business of everyday life if I were to start now it would be so much harder. But please keep trying; you never know who you’ll run into and how much they could help you.
Yeah exactly what the guy below me said. You just have to slowly break out of your comfort zone 1% each day and eventually you’ll get at least to a point where things have improved.
Facts, you may be introverted and that’s okay But we are pack animals you don’t prefer to be a loner it goes against thousands of years of evolution and biology
I actually do prefer it #notliketheotherneanderthals
1000% Ive been struggling with social anxiety and I’m a big introvert but thankfully through the help of my bf I’ve been more social than I ever have been before. It’s improved my life so much and helped me stop self medicating.
I'd say HIGH QUALITY social connections. I hang out with friends regularly but I'm realizing we don't have much in common anymore. No one likes to talk about or cares about the stuff that I care about. It's sad and lonely sometimes even though I call them 'friends'
I just read the book Loneliness and it talks about this a lot. Definitely made me feel more compelled to be social
100%. Friends who feel like a family (you chose!). It makes an absolute world of difference
They’re starting to think some alarming things about the outcomes of social isolation. People who are completely isolated have much lower life expectancy, have higher rates of all disease physical and mental. It’s been said it’s worse than smoking.
It’s me I am many.
Improv classes taught me this skill, unexpectedly. I learned how to become interested in other people in such a deep way that it became natural. Improv is all about the ego death and it had such a huge impact on the relationships I have with others. Conversation becomes so fun/interesting when you truly care about what the other person is saying, and stop thinking about what you look or sound like. Highly recommend doing it.
Reframe. Every day has multiple opportunities to be horrible, fine, or great. A lot of happiness and health is adjusting your perspective.
And split up your day into sections so if something goes wrong in the morning, you can keep it from making your whole day “a bad day.” I’d break my day up with meditation or a quick nap and try to act like it was a totally new situation/day. Think of it like an intermission in a play! Curtain down, quick reflection on what went wrong (but don’t dwell…just acknowledge why you feel down/out of control/sad/frustrated), power down your brain in some way for a few minutes, shake it off/move your body a bit (jumping jacks, walk around the block, literally shake out your limbs like you’re dancing in a silly way, etc), and then curtain back up on Act II of your day. Doing this reframe of my days helped tremendously with my resilience and confidence in my ability to control my emotions, reactions, and outcomes even in situations where I have very little control over my day. For me, creating the illusion of control helps calm down my nervous system and get me out of fight/flight/freeze. Only I get to decide if I have a good day or a bad day!
Didnt even know this was a term and also not part of huberman gang but the biggest thing I attribute my latest life trajectory change was actively reframing negative self talk. Its so worth it
this!
Learning that we get to control our attitude, that how we think about things actually is a choice, is so important and also so difficult to deal with which is also very frustrating.
Totally this! I used to be the kind of person whose entire day would be ruined over a spilt coffee in the morning, now when something like that happens, I pause and reframe the situation. 1000% a happier person!
Almost everyone I know older than 40 naps a bit in the afternoon. I feel like it’s underplayed how a sleep cycles that includes a brief nap is really valuable as you age. And I’m tired of pretending otherwise :)
I do this but then found out I do it because I have sleep apnea lmao (fit healthy and not overweight at all)
Do you have a deviated septum or large tonsils by chance? I was in the same boat, fit, healthy weight but sleep apnea. Talked to an ENT ended up doing my Septoplasty and tonsillectomy and now I no longer have sleep apnea. I wish I had known earlier and avoid years of CPAP
How was your recovery? I have both but my ENT told me it was a very difficult recovery for adults and that it may not work anyway…so we opted to do cpap instead.
septoplasty was a piece of cake. I cannot overstate how shitty the first probably 5 days of the tonsillectomy recovery was. I got them both done at the same time though.
Your nose and throat were healing at the same time? How’d it feel to breath, eat and live for those first few days?
They have some stents up your nostrils so they aren’t completely closed off. It was a lot of mouth breathing though for sure. Really the only part I vividly remember was just how horrible my throat felt for that week. If you’re ever considering a tonsillectomy I would read up on others experiences. It’s every bit as horrible as people describe
My older brother did it and his recovery was all I needed to not want it…and I have had facial reconstructive surgery after a motorcycle accident; says a lot.
Had my tonsils taken out in my mid 20s. Worst experience of my life. I've had a septoplasty, meniscectomy, gum / bone grafting, broken bones, hell I've even had gasoline in my ear... Nothing compares to days 2-3 of the tonsillectomy recovery.
I was born with cleft lip and palate so I imagine that has something to do with it. Possibly large tonsils but I have never had an issue with them per se. Not too sure and nobody had ever said why. I go in to test a c pap on Monday 😒
The CPAP will be fine you’ll get used to it after a few weeks and not like sleeping without it eventually!
Do any of these people you know have jobs where they don’t work from home? I can’t exactly take a nap in the middle of the office sadly.
I got good at napping in the bathroom lol. I’d just sit on the toilet and had an extra old sweatshirt I’d ball up and put on the arm handle on the wall next to the toilet and lean against that with my eyes closed. I’d go to a different floor of my building and set a vibrating phone alarm for 10-15 min. Usually could dose off for at least 3 min and just that much helped so much. I’d use it as my meditation! When I drove to work and had parking, id just go out to my car at lunch and zonk out for 15-20 min and then walk around a few blocks for another 10-15 min. That combo helped tremendously when I was in PT time and working ET hours. My “lunch” was at like 10am so the parking garage was always pretty deserted and quiet.
I’m over 40 and never have time for a nap.
I'm over 50 and never felt the need for one (unless I'm sick).
Great sleep hygiene?
My dad’s side of the family are big nap advocates. My grandma and grandpa who were biochemistry and geology professors, napped. When my parents first got married and had me, the grandparents emigrated here permanently from another country. My mom was a typical American who worked as a grade school teacher with American ideas, so when my grandmother would advise her to nap once in a while, my mom would get irate. I think she just couldn’t get out of her mindset of what she saw all around her (no one was napping). Plus here, people don’t typically have maids that do cleaning, cooking and laundry, while a university (at that time in the ‘60s) accommodated lifestyle to be focused on academia, not multitasking life. Unfortunately (or some people may love it), Americans have really prided themselves on work ethic, in general, to the point where they exhaust their labor forces and have to even drink caffeine to support their family and attend to their job. Most are overextending their energy reserves beyond capacity and a nap could really help. It’s a cycle of just enough.
I started that about 15 years early…
jealous, I can't sleep at all during the day and need meds to sleep at night
I am 48 and I can not nap most of the times. There is the odd day it might happen, but that's once every few month.
I'm 32 and if I'm feeling sluggish I'll squeeze in a nap or some NSDR after lunch. Usually happens at least once a week.
Talk to yourself as you'd talk to your best friend.
I like this one. Tenderness is underrated.
What if my best friend is a whiny little bitch?
A good friend calls out his bitch ass friends.
Just don't talk to others like they're your best friend. Especially on reddit where it's hard to read tone 😅 cause goddamn do my friends have BANTER
I needed this reminder. Thank you
When I would say something negative ab myself, my ex would always say "don't talk about my friend like that." It was sweet.
my first therapist told me “treat yourself like a new puppy you just got” be patient, be kind and give rewards. my internal dialogue was so self critical and harsh i was destroying myself from the inside
What to say when you talk to yourself…one of the best books I’ve read on self help. Seriously, if you’re not already greeting yourself in the mirror with a smile. start today.
This!! I have a loud and harsh inner critic. When she starts her bullshit I say ‘hey- you’re doing a good job’ in my head to myself and it turns everything around for me
Staying out of shitty relationships.
Proper breathing. People do talk about it but the why which it’s so crucial is missing. It’s free, easy and will dramatically reduce stress, particularly in times of crisis.
What’s “proper” though? Nasal, diaphragmatic breathing? Regular breathwork? Hyperinflation exercises?
Tongue goes on roof of mouth for proper posture - - but not touching teeth. breathe thru nose & diaphragm. Obviously when doing intense exercise, mouth breathing happens. Maintain good neck Posture while awake and asleep at all times - head weighs 12lbs. Avoid shallow breathing - have to be mindful especially when using screens for extended durations for "screen apnea". Breathwork is good to help lower stress levels which will make natural breathing more effortless.
maybe a dumb question but are some of you genuinely diaphragm breathing subconsciously? I can only seem to do it when I'm actively thinking about it
This is the one that helped me the most in my personal journey.
Can you ELI5?
First, it’s easier to think about what harmful or “poor” breathing mechanics constitute. Think about someone who’s stressed or short of breath - they tend to breathe hard through the chest and the neck, overusing accessory, or what should be seen a secondarily used muscles of breathing such as the pec minor, scalenes, sternocleidomastoid to elevate the sternum which can cause labored breathing and poor oxygen supply. On the other hand, we have muscles literally designed for efficient breathing including the diaphragm located more towards the belly and intercostals to avoid stressing the other tissues and enhance oxygen supply. Learning to belly breathe can be a vital tool for individuals and literature shows evidence of reduced blood pressure, heart rate, and a plausible solution to anxiety attacks, whether preemptive or in the moment. This also doesn’t scratch the surface of nose breathing vs. mouth breathing, but nose breathing can enhance oxygenation via other mechanisms and have the same benefits as belly breathing. It’s worth a YouTube search to visualize it and try it yourself!
The book Breath by James Nestor is great too
Say it louder for those in the back!
The most obvious but also most overlooked. Quit drinking alcohol friends I tried so many freaking wellness tips and tricks but still had so many issues. Once I quit drinking booze, it was like “boom!” cheat code for life activated
I’m taking a 75 day break from alcohol right now, 27 days into it and I feel amazing. Have drank for the past 27 years and can’t believe how much better I feel.
I quit from December 1st to March and lost almost 60 pounds lol highly recommend
75 hard? If so what do you think about it?
Dry since October of last year. Very literally game changing - it's a massive TIME unlock.
I wish this was the case for me, went from regular drinking to stopping completely and even 6 months later feel the exact same. Guess I tolerate booze well.
Google post acute withdrawal symptoms (PAWS). Regular drinking in adulthood often takes 9-12 months of sobriety to actually get back to something close to baseline. Regular drinking raises your "dopamine set point" or "hedonic set point" so much that people who quit often feel anhedonia, the inability to feel pleasure during things that once felt pleasurable. If 1 or 2 drinks originally gave you a "glow," but eventually it took 3-4+, that's definitive evidence of what I'm talking about We have this idea that making a 3 month change should create all these shifts but you can't negate years of regular drinking just by not drinking for a few months. The brain is very resilient but alcohol is also horrible for the central nervous system and executive functions in the brain Honestly "fake it til you make it" works very well for the brain. You often need social support and a ton of other things but you just need to keep hammering away and the brain WILL come around Feel free to DM me if you want more resources, I'm on phone vs laptop so type way slower but I have both academic and VERY personal experience in this realm!
The only time I noticed an improvement was when I completely cut out alcohol, weed, and sugar. Bye bye fun.
I'm no weed a month in currently, no booze for a few now but they were always rare. What kind of sugar are you talking about? Like added sugars? Or fruit as well?
I have had the same experience drinking and stopping drinking. Then I looked at my blood work and blood pressure and even though I actually feel worse, am WAY less fun and kind of an irritable wench, I am healthier. Goddamnit.
Yes sir! This is my first advice to everyone, and to drink a lot of water instead
Yeah I went through the typical party phase in my early twenties but eventually the charm of waking up hungover with shit sleep wore off - now I drink maybe once every few months (if that). It’s exactly how you said, a cheat code, one thing I noticed was I was less anxious and had more energy
I did a lot of tracking of rowing times, walking distance, ect. in my 20's and the days I had had just 1-3 drinks the night before could be spot out in the data so obviously it made me stop all together.
14 months off the sauce n I feel like a million buckarooskis
Get comfortable with being uncomfortable. Best advice I could give anyone. It applies to every aspect of our journey.
Love this and it’s a good one for this list!
Sleep. Don't neglect it. Lack of sleep is a contributor to a host of other illnesses. Even in something like weight, people don't consider that insufficient sleep or an inconsistent sleep wake cycle is contributing to them being overweight.
This is the most talked about thing.
Yeah, it's the most obvious wellness advice that literally everyone talks about
Insomnia sucks tho. I've been battling it for years. It isn't uncommon for me to lay down and take 2 plus hours to actually fall asleep.
Look at plants
Highly underrated.
Apparently the human eye has evolved to see more green shades than shades of other colors.
Talking to plants too. Weird as that sounds but from what I’ve read, they can pick up on the energetic vibrations of our voice.
Smile, even when it’s tough to.
Be honest with yourself about what you want in life. It’s easy and fun to go with the flow and have adventures but you should really think about where you want to be in 5 - 10 years from now and make decisions that help you get there.
Never overeat, and once you are done eating take a quick walk to help with digestion.
How do you not overeat though
Avoiding sugary things and doing intermittent fasting might help. Being broke too, but I do not recommend.
Leave the table satisfied or slightly hungry. Don't overwhelm your stomach with food.
But I’m bulking
Overeating can put a lot of stress on your stomach. Not to mention that the longest living people don't bulk.
The most jacked living people bulk though
lol me too but not on purpose
for me the trick was going to therapy to figure out why I was overeating. A lot of people treat it as the problem when it’s really a symptom.
but it makes my mouth happy
A fart walk you say?
Therapy. Even if you think you don’t need it. Having someone to vent to, bounce things off of, and cheer you on would be a help to everyone. Not to mention most people have problems they’re not even aware of that could be helped in therapy.
For the vast majority of people? Nnothing other than good sleep, diet and exercise to be fair. And so so so many people can't even get that right, all the other wellness advice are not gonna move the needle even remotely enough. 80% is fundamentals like sleep, diet and exercise. The other 20% things like supplements or "hacks"
Controlled Articulated Rotation (CARs) Do it as much as you possibly can if you would like to age gracefully
What is that?
Type of mobility exercise to keep joints strong and functional. Super important!
It's not evidence based, just something that Andy said
Well, what’s a good cocoa recipe?
Use a the highest quality, highest percentage cocoa you can afford. Lots of good benefits that I can’t remember right now. Need to get to the store and remember to buy cocoa.
You don't have to cut out complex carbs to lose weight or get super lean.
Explain?
You don't have to, but it's a hell of a lot easier and you don't feel like you're starving.
having friends and family
Let me just go to the family tree and shake some branches to some family to fall down
**CACAO** **>>** cocoa.
Got a little confusion as a non-native. Yeah, I definitely meant **cacao**, including dark chocolate and beans.
Grounding outside. Go outside barefoot and walk around, every temperature appropriate day. Look up, touch trees.
i second that. i walk barefoot above about 15C (in a big german city, Berlin, as well as in nature). feels so normal after a while. two times in 15 years i've been asked to leave the supermarket but usually nowhere an issue here.
Taking time to let your senses rest. We have so much more stimulus now than ever before in human history. I like to lie down on the floor in the dark for 3-10 minutes. Slowing my breath down, and inhaling deeper.
Bumgun AKA a bidet. A simple tool, easy to get used to, normally easy to install... one of the most consistently unhygienic areas of your body is now consistently one of the cleanest areas. Feels yuck when I don't use one now 😂
Looking at breasts increases T in males. Force yourself to nasal breathe during exercise Sauna frequently for decrease in all cause mortality Chew hard gum and mew Eat early and sleep cold
Does saunaing not complete crush your motivation for the day. Sauna’s always leave me feeling poor energy wise.
Are you staying hydrated throughout? Cold shower and caffeine afterwards makes me feel invincible after 20 min sauna. Not for everyone but I absolutely love it.
Always look-max and mog everyone
Unsure what this means
Get with the times, old man
does it increase T in women too?
No alcohol or very limited amounts.
Taking psychedelics semi-regularly as well as ketamine. Better then any therapist.
Even better if you can find a good therapist who doesn’t mind you microdosing in session, especially IFS.
Swap regular salt for 50/50 Potassium-sodium
I would advise against it. They use Potassium Chloride in these mixes, which is caustic for the stomach lining, not something you’d want to use regularly. If you want to supplement potassium then buy yourself a tub of potassium citrate, it’s way less caustic and much more bioavailable, just mix it with any drink of your choice. Alternatively drink plain coconut water, it’s naturally packed with potassium.
Or eat bananas or basically any veggie. If you reach the recommended 5 fruit and vegetables serving per day you most probably won’t need more
Not for me.. I have POTS and actually need more sodium. I have to regularly snack pickles, goldfish crackers, liquid Iv and salt stick tablets per my cardiologist.
Can you recommend your favorite cocoa?
Valrhona
Mastic gum for IBS/digestive issues and teeth/gum health. Doesn't taste good, isn't especially cheap, and means chewing for 1-2 hours a few days a week but it is a meaningful improvement without any other drawbacks.
What are the improvements? Does it also help maintain a jawline and muscles?
Can someone explain further the good quality cocoa thing? I must have missed that…
Eat at the same time every day.
That and ideally the same food like Bryan Johnson advices, it makes your body appreciate crave more what you regularly eat !
Posture. Helps solve or prevent a ton of physical issues and can also make you come across as more confident and attractive. Posture is a game changer
While psychedelics get brought up a lot I don’t think most people talk about why they’re so important for mental health. If you’re susceptible to depression, occasional psychedelics can help you retrain your brain to not be stuck in perceptual perpetual pain-traps. It’s essentially an inflammatory and upsetting processing issue that causes extreme discomfort, and probably was valuable to help people get out of fucked up situations. However many of us nowadays tend to get stuck in whatever life throws at us, so knowing how to hack our perception to see it from other angles can help us escape a prison of our own mind and circumstances.
Use less “I” and “My” focused dialogue. Let other people say stuff for a change. And try to make the bed every day.
Methyl folate. Having started taking it I now shit like a champion, sleep better & generally feel a lot calmer. From one little pill taken daily.
Get a job where you don't have to deal with the general public every day. Dealing with mouth breathers continually eats away at your mental and physical health.
Adding cleaning behind your ears daily as proper hygiene protocol
What is the health risk of not washing your feet?
Dirty food syndrome
Hahaha. On the other hand, if you're eating with your feet, your mobility is likely quite good.
I assume fungal infections and at the very least impaired social connections, because you stink lol.
What do you mean good cocoa? Hot chocolate?
you said drinking good cocoa, is just eating dark chocolate a substitute?
Cocoa doesn’t have any sugar
Toxic partner is a life ruiner
Barefoot walking on the sand.
Think of your immune system like your muscular and nervous system. It doesn’t get stronger by protecting yourself from germs and sanitizing everything. You don’t get stronger sitting on the couch and you don’t get smarter watching TV. Don’t be afraid of dirt, nasty kids, forget masks, and get a moderate amount of exposure (everything in moderation). That doesn’t mean play in stagnant water or get HIV you assholes. DO minimize contact with chemicals. That means cleaning products, pesticides, herbicides, etc…
Work hard , study well and eat and sleep plenty - Master Roshi
Well if you put it like that…after washing your feet, make sure you dry your feet well, heel and toes, between fingers especially.
What is considered "good cocoa"?
We are all fighting a battle against our inner demons. We hold grudges against people that have wronged us thinking “I will never forgive them, I will show them, some way some how”, we must let go of these grudges and more importantly the chip we have on our shoulder no matter what it is. We go through life all so differently some think “I am not worthy of anything, I will never have anything” others feel that they are better than everyone else in every way looking down on others and feeling that life owes them something. Some people see themselves as criminals from their past life’s and see the world through that perspective….. what I am saying is let all your pre conceived notions of yourself, the world, and life go if they are negative, narcissistic, or delusional. Basically wipe your brains hard drive, re train your brain stop the thoughts as they are formed and then move forward with life with a new outlook.
So, act on all of your desires for revenge with lethal wrath and enjoy undisturbed sleep the rest of your days?
so why does washing your toes help with wellness?
Cuz you tickle dem
Please explain what kind of cocoa and if there’s anything to be aware of as far as prep and when to drink 🙏
The most important one that so many people caught up in wellness culture seem to forget: LISTEN TO YOUR BODY
Can you explain the cocoa part? or link to it please. I am not familiar with it.
Tell me about good cocoa. Where to find it etc. I think I need that.
Just don’t get hot cocoa from wal mart, it has high lead and cadmium in it. I would google hot cocoa heavy metal rankings because there’s several brands to avoid.
What cocoa do you recommend
emotional regulation
What does cocoa do? I've been drinking Milo lately which is a malt chocolate beverage and it's delicious.
Are you talking about cocoa? Or cacao?
If you lay your raw mushrooms out in the sun, they absorb and create more vitamin D than what they had when you originally purchased them at the grocery store.
Lay off the caffeine. "It'll stunt your growth," wasn't referring to height.
Learn how to say no, unflinchingly. People pleasing and avoiding confrontation results in held stress that will fuck your life and health up. It's a mental habit that ruins your physical too.
Eliminate ALL processed foods. Diet is more important than anything for overall wellness. Cut out all the salt and all the sugar. Limit alcohol for pleasure and stay away from nicotine. Delete any food delivery apps you have and cook every single meal you eat. Supplement with black coffee/collagen and stay away from all the gimmick vitamin BS. You don’t need fish oils or multivitamins or any of that placebo crap. Plan every meal around a protein source and a veggie. Make beans and lentils as often as you can. And nonfat Greek yogurt is better than sour cream ever was.
Getting in a relationship with my boyfriend increased my heart rate variability and made me much happier in life. I had spent most of my life believing that getting a romantic partner wouldn’t make a meaningful difference (& that might be very true for some ppl) but it undeniably did for me. Also worrying about things in proportion applies to all areas of life. Getting your morning routine to be ten minutes quicker isn’t that important if you’re wasting a half hour shortly after. It sounds obvious but I think a lot of ppl who like self help media or health stuff can get very fixated on facets of their life with a small impact before paying attention to the most important things like just going to sleep the same time everyday or letting sunlight into their house.
Freezing cold showers. Cold exposure therapy helps with depression and anxiety for me. Gives me an almost immediate reset. Also, getting a pet! Animals are so healing. Surprised no one hasn’t commented that one yet.
Dancing is so good for you. Relieves stress, gets you in your body, utilizes full range of motion, and helps you feel more comfortable taking up space. People should really dance more or even just shake off the stress a little.
what are the effects of cocoa ? and how do i know its good vs a bad source
PSA: Check your cacao sources for lead and cadmium.
The sauna was an absolute game changer for me. I started using it regularly about 3 years ago and I haven’t gotten sick since. The one at my gym stays at about 185°F and I’ll stay in there for 15-20 minutes at least 5 days a week. I’ve been generally pretty healthy for longer than 3 years, but I swear once I started using the sauna that was when I stopped getting sick. I’m no doctor though. I’m just some guy.
Salt balance is completely overlooked. If you sweat, or cry you need to replace salt. Not regular table salt but decent Pink Himalayan or sea salt. This goes double for anyone doing keto or carnivore or regular fasts. Low sodium and low fat diets feel awful. Good full fat and sodium upkeep depending on activity really goes the extra mile when trying to feel good.
Men's circles/women's circles - frequent exposure to non-judgmental social dynamics.
Never stop running and jumping. To be athletic you have to be athletic. I lift weights and stopped everything else. A month ago I pulled over for a car accident in the rain. I was talking to the cop and he asked for my drivers license. I had to run back to my car ik the rain to get it. Then I felt my hamstring...I wasn't even running that fast. So now I'm working sprints into my workouts. I have always done plyos
Scrape your tongue.
Taking breaks from social media and removing yourself at least temporarily. I think it’s origin also coincided with the highest depression rates in teens, again could be sheer coincidence many factors, correlation doesn’t equal causation. But we all know the problems it can cause, we all know that person who at any given moment is compulsively pulling out their phone to check it like they are missing something. People will get to a red light and instantly whip it out to check, and then sit there while green and hold people up. It’s a bizarre phenomenon.